– Workouts –

January 12, 2019

Men Scaled
For Time – 10min cap

5-Rep Max Front Squat

*Score is combined teammates total*

Men Intermediate
For Time – 10min cap

5-Rep Max Front Squat

*Score is combined teammates total*

Women Scaled
For Time – 10min cap

5-Rep Max Front Squat

*Score is combined teammates total*

Women Intermediate
For Time – 10min cap

5-Rep Max Front Squat

*Score is combined teammates total*

GENERAL INFORMATION

Movement Standards

Front Squat

The barbell must be taken from the floor. Each rep begins and ends with the bar in the front rack and in-line with the body. At the bottom, the hip crease must clearly extend below the top of the knee. At the top of the movement, the barbell must remain in the front rack with the hips, knees and arms fully extended and the bar directly over the center of the body. All five reps must be performed consecutively without dropping the barbell.

Workout Description

Workout Description

The barbell must be taken from the floor. Each rep begins and ends with the bar in the front rack and in-line with the body. At the bottom, the hip crease must clearly extend below the top of the knee. At the top of the movement, the barbell must remain in the front rack with the hips, knees and arms fully extended and the bar directly over the center of the body. All five reps must be performed consecutively without dropping the barbell.

(At the completion of Event #1 there will be a 2 minute reset and teams will go directly into Event #2.)

Men Scaled
15min AMRAP

150 Single Unders
30 Ring Rows
30 Dumbbell shoulder to overhead (35lbs)
30 Hanging Knee Raises
150 Single Unders
40 Ring Rows
40 Dumbbell shoulder to overhead (35lbs)
40 Hanging Knee Raises
150 Single Unders
50 Ring Rows
50 Dumbbell shoulder to overhead (35lbs)
50 Hanging Knee Raises
etc.

*Score is combined teammates total reps*

Men Intermediate
15min AMRAP

100 Double Unders
30 Chest to bar pull ups
30 Dumbbell shoulder to overhead (50lbs)
30 Toes-to-Bar
100 Double Unders
40 Chest to bar pull ups
40 Dumbbell shoulder to overhead (50lbs)
40 Toes-to-Bar
100 Double Unders
50 Chest to bar pull ups
50 Dumbbell shoulder to overhead (50lbs)
50 Toes-to-Bar
etc.

*Score is combined teammates total reps*

Women Scaled
15min AMRAP

150 Single Unders
30 Ring Rows
30 Dumbbell shoulder to overhead (20lbs)
30 Hanging Knee Raises
150 Single Unders
40 Ring Rows
40 Dumbbell shoulder to overhead (20lbs)
40 Hanging Knee Raises
150 Single Unders
50 Ring Rows
50 Dumbbell shoulder to overhead (20lbs)
50 Hanging Knee Raises
etc.

*Score is combined teammates total reps*

Women Intermediate
15min AMRAP

100 Double Unders
30 Chest to bar pull ups
30 Dumbbell shoulder to overhead (35lbs)
30 Toes-to-Bar
100 Double Unders
40 Chest to bar pull ups
40 Dumbbell shoulder to overhead (35lbs)
40 Toes-to-Bar
100 Double Unders
50 Chest to bar pull ups
50 Dumbbell shoulder to overhead (35lbs)
50 Toes-to-Bar
etc.

*Score is combined teammates total reps*

GENERAL INFORMATION

Movement Standards

DOUBLE UNDERS

This is a standard double under in which the rope passes under the feet twice for each jump.  The rope must spin forward for the rep to count.

SINGLE UNDERS

This is a standard single under in which the rope passes under the feet once for each jump.  The rope must spin forward for the rep to count.

CHEST TO BAR PULL UPS

This is a standard chest to bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all requirements are met. Any grip is allowed, as long as the arms are fully extended at the bottom. At the top, the chest must clearly come in contact with the bar.

RING ROWS

The bottom of the lowest part of the wood on the rings must be hung 34” from the floor. A line must be taped directly under the rig, in line with the rig and the rings. The athlete’s heels must be across the line at all times. Arms must be straight at the bottom of the movement (elbows fully extended) and the athlete must rise until the rings touch their chest.

DUMBBELL SHOULDER-TO-OVERHEAD

Athletes may get the dumbbells from the ground to their shoulders by any preferred method. Once at the shoulders, the athlete may get the dumbbells overhead any way they choose. Shoulder press, push press, push jerk and split jerk are all permitted.

At the top, the arms, hips and knees must be fully locked out with the dumbbells clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will be counted. If a push or split jerk is performed, both feet must return and be in-line under the athlete’s body while the dumbbells are locked out overhead.

TOES TO BAR/HANGING KNEE RAISES

The athlete must go from a full hang to having the toes touch the pull-up bar. The rep is counted when both feet make contact with the bar at the same time, inside the hands.  The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plan before initiating the next rep. Any part of the shoe may touch the bar for the rep to count.  Any grip may be used. If both feet do not make contact with the bar at the SAME TIME, it will result in a no rep. If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

For hanging knee raise, the athlete must raise the knees above the height of the hips for the rep to be counted. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the body/vertical plan before initiating the next rep. Any grip may be used.  If the body does not come to full extension with feet brought back behind the body at the bottom, it will result in a no rep.

Workout Description

Workout Description

Athletes begin standing in starting box.  At the start of the timer, one athlete will start with either single unders or double unders (see division standards for specific movement requirement across divisions).  Athletes can tag in & out and divide reps as desired.  Once the 150/100 reps have been completed, one athlete can start the ring rows/chest to bar pull ups (see division standards for specific movement requirement across divisions).  Again, athletes can tag in & out and divide reps as desired.  Once the 30th rep has been completed, one athlete can start the dumbbell shoulder-to-overhead (see division standards for specific movement requirement across divisions). Again, athletes can tag in & out and divide reps as desired.  After the 30th rep, athletes will start on hanging knee raises or toes-to-bar (see division standards for specific movement requirement across divisions). Once the 30th rep is complete, one athlete may start back on the 150/100 single or double unders and continue the ascending rep ladder.  This workout is a 15 minute AMRAP.

(After the 2 minute reset from Event #1, athletes go directly into Event #2.)

Men Scaled
10min AMRAP

12 Partner Deadlifts (315lbs)
*Partner 3 hangs from bar during deadlift*
8 Dumbbell Farmers’ Carry Box Step Over (24in/35lbs)

*Score is combined teammates total reps*

Men Intermediate
10min AMRAP

12 Partner Deadlifts (405lbs)
*Partner 3 hangs from bar during deadlift*
12 Dumbbell Front Rack Box Step Overs (24in/35lbs)

*Score is combined teammates total reps*

Women Scaled
10min AMRAP

12 Partner Deadlifts (205lbs)
*Partner 3 hangs from bar during deadlift*
8 Dumbbell Farmers’ Carry Box Step Over (20in/20lbs)

*Score is combined teammates total reps*

Women Intermediate
10min AMRAP

12 Partner Deadlifts (265lbs)
*Partner 3 hangs from bar during deadlift*
12 Dumbbell Front Rack Box Step Overs (20in/20lbs)

*Score is combined teammates total reps*

GENERAL INFORMATION

Movement Standards

PARTNER DEADLIFTS

This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are NOT ALLOWED. Starting at the floor, athletes lift the barbell until both athletes’ hips and knees reach full extension with the shoulders open and behind the bar. The rep is complete when both athletes are in full extension. Any hand position is allowed, but the arms must be straight throughout. Deliberate bouncing or increased speed on the descent of the barbell is NOT ALLOWED. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

STATIC BAR HANG

The movement consists of a dead hang from the pull up bar. Both hands must stay in contact with the bar and any grip may be used.

DUMBBELL FRONT RACK BOX STEP OVERS

The movement begins with both feet on the ground and the dumbbells at the athlete’s shoulders. Athletes may get the dumbbells from the ground to their shoulders by any preferred method. Once at the shoulders and feet are under hips, the athlete may begin their box step over.

When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.

DUMBBELL FARMERS’ CARRY BOX STEP OVER

The movement begins with both feet on the ground and the dumbbells in the hands. When stepping up and over, both feet must make contact with the top of the box. There is no requirement to stand tall while on top of the box. The rep will be counted when both of the athlete’s feet touch the ground on the other side of the box.

DUMBBELL SHOULDER-TO-OVERHEAD

Athletes may get the dumbbells from the ground to their shoulders by any preferred method. Once at the shoulders, the athlete may get the dumbbells overhead any way they choose. Shoulder press, push press, push jerk and split jerk are all permitted.

At the top, the arms, hips and knees must be fully locked out with the dumbbells clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will be counted. If a push or split jerk is performed, both feet must return and be in-line under the athlete’s body while the dumbbells are locked out overhead.

Workout Description

Workout Description

Athletes begin standing in the starting box. At the start of the timer, one athlete will start on the static bar hang while the other 2 partners start with 12 partner deadlifts. Athletes can tag in and out as desired, but one athlete must be hanging on the bar while the other two partners perform the deadlifts.

Once all reps are complete, one athlete will start on the box step overs (see division standards for specific movement requirements across divisions). Only one team member may work at one time, but teams may divide up the repetitions however they’d like.

Once all box step overs are complete one athlete must return to the pull up bar and be in a dead hang before the other 2 teammates may begin on the next round of deadlifts. This workout is a 10 minutes AMRAP.

Men Scaled
12min cap

6 Rounds
12 Burpees Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch  (35lbs)

*Score is teammates total time or total completed reps*

Men Intermediate
12min cap

6 Rounds
12 Burpees Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch  (50lbs)

*Score is teammates total time or total completed reps*

Women Scaled
12min cap

6 ROUNDS
12 Burpees Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch  (20lbs)

*Score is teammates total time or total completed reps*

Women Intermediate
12min cap

6 Rounds
12 Burpees Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch  (35lbs)

*Score is teammates total time or total completed reps*

GENERAL INFORMATION

Movement Standards

BURPEE OVER ROWER

In the bottom position of the burpee, the athlete’s chest and thighs must be simultaneously touching the ground. Intermediate athletes must jump over the railing of the erg from both feet—one-footed jumping or stepping over is NOT permitted. Scaled athletes may step over the rower. Both of the athlete’s feet must pass over the top of the erg railing. Burpees may be performed laterally in position to the rower, so long as the above standards are met. A repetition is complete every time the athlete lands on the opposite side of the erg from where the burpee was performed. The athlete’s head may not be over the erg railing during their burpee.

ROW FOR CALORIES

The athlete must remain on the rower until the display reads the required amount of calories.  Coasting over the required work is allowed, however the athlete cannot make an attempt to get off the rower, such as un-strapping the feet or standing up, until the display reaches the required amount.  The monitor must be set to zero at the beginning of each round. Either the athlete or the judge may reset the monitor.

SINGLE ARM ALTERNATING DUMBBELL SNATCH

The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground simultaneously. The dumbbell must be lifted overhead in one motion. Touch-and-go is permitted. Bouncing the dumbbell is not allowed. Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the repetition.

At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. The athlete may choose to do any style of snatch including split style. However, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.

Workout Description

Workout Description

Athletes begin standing in starting box.  At the start of the timer, one athlete will begin on the burpees over the rower. When all 12 reps are complete, the same athlete will move on to row 12 calories. Once the required calorie row is complete, the same athlete will complete 12 single arm alternating dumbbell snatch.

Once the first athlete has completed the first round, they will tag in the second athlete who will complete one full round. The third athlete will also complete one full round before tagging in the first athlete.

Each athlete will complete 2 full rounds (1st, 2nd, then 3rd athlete). The score for this workout is for time. Please use an ascending clock starting at 0:00 and finishing at 12:00. Do not round up partial sends. If you do not complete the workout under the 12 minute cap, your score will be your completed reps.